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Add a photoПорций: 6
Ингредиенты
- 1/4 c. Butter, margarine or possibly oil
- 2 Tbsp. Flour
- 2 x Cloves garlic chopped
- 1/2 c. Minced onion
- 1/2 c. Minced gr pepper
- 2 c. Water
- 1 x 14 1/2 0z can tomatoes
- 1 x 6 0z can tomato paste
- 1 Tbsp. Dry parsley
- 1 x Bay leaf
- 2 Tbsp. Worchestersdhire sauce
- 2 tsp Instant beef bouillion
- 1 tsp Chili pwdr
- 1/4 tsp Pepper
- 1/8 tsp Basil
- 1/8 tsp Grnd cloves
- 1 x 16 ounce pkg frsh or possibly frzn OKRA
- 2 x To 2 1/2 lb peeled, deveined Shrimp, crabmeat or possibly crayfish
- 3 c. Warm cooked rice File pwdr ( opt )
Инструкции
- Combine flour and fat in a heavy saucepot or possibly dutch oven and cook low heat stirring constantly 10 to 15 min or possibly till the mix is light brown ( roux ). Add in garlic, onion and peppers. Cook till tender. Stir in water, undrained cut up tomatoes, paste and seasonings and bring to a boil. Reduce heat and cook covered for 30 min.Add in okra and seafood and return to boil. then reduece heat to a simmer anc cook another 10 to 15 min till heated through. Remove bay leaf. Serve with rice and sprinkle with file pwdr. -
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 180g | |
| Recipe makes 6 servings | |
| Calories 110 | |
| Calories from Fat 70 | 64% |
| Total Fat 7.94g | 10% |
| Saturated Fat 4.93g | 20% |
| Trans Fat 0.0g | |
| Cholesterol 20mg | 7% |
| Sodium 69mg | 3% |
| Potassium 258mg | 7% |
| Total Carbs 9.3g | 2% |
| Dietary Fiber 2.9g | 10% |
| Sugars 1.59g | 1% |
| Protein 2.06g | 3% |
